Lose Weight Naturally: 10 Easy Ways How It Works

How to lose weight naturally Various diets, powders and tricks are advertised in the media that promise weight loss success. Many diets are questionable and not scientifically based. EAT SMARTER clarifies the jungle of diets and shows you 10 simple, scientifically proven ways to lose weight naturally.

Lose weight successfully with pleasure: that's what our expert says

"In order not to be overtaken by the yo-yo effect after a diet, it is better to change your eating habits in the long term. Eat two to three main meals and avoid snacks to give the body time for digestion and fat burning. A colorful variety of vegetables and low-sugar fruit should end up on your menu. Legumes and whole-grain products provide protein and fiber. This will keep you full for a long time and protect you against nasty food cravings."

Suggested Foods: Almonds, cucumber, cottage cheese, watermelon, gooseberries, olive oil, buttermilk, organic beef, walnuts, broccoli
Unfavorable foods: mortadella, rice pudding, fish fingers, croissants, ice cream

1. Lose weight naturally: Eat a lot of protein

Eating a high-protein diet will help you lose weight naturally. Proteins boost metabolism. To break down proteins, the body directly burns 20 to 30 percent of the calories consumed. In comparison, only five to ten percent of the calories consumed are burned when metabolizing carbohydrates, and just zero to three percent when metabolizing fats.

For example, a high protein intake can burn 80 to 100 extra calories a day ( 1 ).

In addition, foods with a high protein content have a particularly filling effect. This is because the consumption of protein-rich foods reduces the concentration of the hunger hormone ghrelin.

At the same time, the concentration of the satiety hormone GLP-1 (glucagon-like peptide 1) increases. GLP-1 helps regulate blood sugar and prevents insulin fluctuations. This leads to a longer feeling of satiety and prevents food cravings ( 2 ).

In order to lose weight naturally, it makes sense to start with a protein-rich breakfast first thing in the morning. Scientific studies have shown that after a high-protein breakfast throughout the day, up to 400 fewer calories are consumed than with a high-carb breakfast alternative ( 3 ).

So feel free to eat protein-rich foods such as eggs, quarks, yogurt, cheese, meat, fish, soy, or nuts in the morning and try to include more protein in your diet overall in order to lose weight naturally.

2. Lose weight naturally: Eat lots of fruit and vegetables

Vegetables and fruits are very healthy and support natural weight loss. They contain many important nutrients, vitamins, and numerous dietary fibers. Due to their high water content, most vegetables and fruits have a low energy density and consequently only a few calories.
This is why fruit and vegetables can and should be used when trying to lose weight naturally. The German Society for Nutrition (DGE) recommends eating five hand-sized portions of fruit and vegetables a day ( 4 ).
Studies show that people who eat lots of fruits and vegetables tend to weigh less than people who eat little of them ( 5 )
3. Choose high-fiber foods
Dietary fiber is indigestible plant fiber found in grains, vegetables, and fruit. They swell up in the stomach, making you feel fuller faster and for longer, helping you lose weight naturally ( 6 ).
Further, some types of fiber promote healthy gut bacteria. Studies show that a healthy gut flora lowers the risk of obesity ( 7 ).
The DGE recommends eating 30 grams of fiber every day in the form of grains, potatoes, vegetables, fruit, or legumes.
However, you should gradually incorporate more fiber into your diet to allow your body to adjust to the increased fiber intake and avoid uncomfortable stomach pain, cramping, or bloating ( 8 )
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4. Avoid simple carbohydrates
Simple carbohydrates are also known as "bad" or "bad" carbohydrates. Due to their processing, they no longer contain any valuable nutrients or fiber and only have a low satiety value, which is why the risk of overeating is increased ( 9 ).
Simple carbohydrates are easy to digest and enter the blood quickly. When consumed, blood sugar rises rapidly, causing the body to release large amounts of insulin.
Insulin lowers blood sugar quickly. The rapid rise and fall of blood sugar lead to cravings, which have a negative impact on weight loss.
Simple carbohydrates should be avoided as much as possible when losing weight naturally. They are contained, for example, in white flour, white bread, white rice, cakes, or sweets.
5. Eat unprocessed foods
An effective strategy for eating healthy and losing weight naturally is to eat natural, unprocessed foods.
They contain many valuable nutrients that keep the body healthy, as well as less fat and sugar than industrially produced foods.
A scientific study has shown that natural foods have a higher satiety effect than industrially processed products. That’s because natural foods tend to be higher in fiber, protein, and water ( 10 ).
Finished products in particular often contain considerable amounts of sugar, and fat and have many calories, which inhibit natural weight loss. In order to promote weight loss, you should therefore increasingly integrate natural foods such as fruit, vegetables, cereals, meat, fish, legumes, or nuts into your diet.
6. Drink water
If you want to lose weight naturally, you should drink enough water. Water has no calories and contains important minerals such as calcium and magnesium.
In addition, numerous studies show that drinking water supports natural weight loss. Drinking a pint of water can increase calorie burn by 24 to 30 percent over the next hour ( 11 ).
Scientific studies have also shown that fewer calories are consumed during a meal if a glass of water is drunk before a meal. Water fills the stomach and makes you feel full faster ( 12 ).
So that drinking water does not become monotonous in the long run, you can flavor it with fresh lemon, orange, fresh mint leaves, or cucumber slices.
Other sensible alternatives to water are unsweetened tea and coffee. Green tea in particular can boost fat burning and should therefore be included in your diet ( 13 ).
7. Have healthy foods and snacks on hand
The foods we have available at home affect our eating habits and, in turn, our weight – this also affects how easily you can lose weight naturally ( 14 ).
Therefore, one should have a supply of tasty and healthy food at home. Unhealthy foods such as sweets, soft drinks, or convenience products should not be bought in advance. This reduces the likelihood of snacking and eating unhealthy foods in between.
8. Get enough sleep
Getting enough sleep plays an important role in losing weight naturally and preventing weight gain. Scientific studies have found that people who suffer from sleep deprivation are 55 percent more likely to become overweight than people who get enough sleep ( 15 ).
This is because lack of sleep reduces levels of the hormone leptin. This inhibits feelings of hunger and plays an important role in fat metabolism.
At the same time, the concentration of the hunger hormone ghrelin increases, which leads to increased appetite and cravings. The body tries to provide energy through food to stay awake and make up for the lack of sleep. The risk of eating more and gaining weight increases ( 16 ).
In order to successfully lose weight naturally, you should definitely allow yourself enough rest at night.
9. Play sports
Physical activity and sports support natural weight loss. In order to achieve the greatest possible success, a combination of endurance sports and strength training is recommended.
Whether running, cycling, swimming, or hiking - endurance sports burn some calories, which in turn causes the pounds to fall. It has also been proven that moderate endurance training reduces the risk of cardiovascular disease ( 17 ).
Studies also show that endurance exercise is particularly effective at reducing dangerous belly fat, which increases the risk of metabolic diseases like type 2 diabetes ( 18 ).
Losing muscle mass is a common side effect of dieting. Less muscle burns fewer calories, which hinders weight loss.
Regular strength training can counteract muscle loss during a diet. In addition, the body is shaped and toned by strength training ( 19 ).
10. Change your diet in the long term
No diet makes sense that cannot be maintained for a lifetime! It has been proven that people who are constantly on a diet tend to gain even more weight over the long term. Hence, you had better try to lose weight naturally ( 20 ).
Rather than just striving to lose weight, focus on making a long-term dietary change toward a healthy diet.
The primary goal should be to become healthier and fitter and to feel good in your own body. Weight loss is a positive side effect.
Knowledge to take away
You can lose weight naturally with these ten tips:
- Eat protein-rich foods such as eggs, quark, yogurt, cheese, meat, fish, legumes or nuts.
- Eat lots of fruits and vegetables. The German Society for Nutrition (DGE) recommends five hand-sized portions of fruit and vegetables per day.
- Choose high-fiber foods such as grain products, fruit, vegetables, or legumes.
- Avoid simple carbohydrates. These are hidden, for example, in white flour products, white rice, confectionery, cakes, and snacks.
- Give preference to unprocessed foods. They contain many valuable nutrients and less fat and sugar than industrially processed foods.
- Drink enough water.
- Stock up on healthy foods. The food available influences one's eating habits.
- Get enough sleep. Lack of sleep leads to increased appetite and cravings.
- Integrate sports and physical activity into your everyday life. About three to four hours of endurance and strength training per week are recommended.
- Strive for a long-term change towards a healthy diet and lifestyle.